The best thing to do to avoid feeling sluggish in the middle of the day is to make sure you get seven to eight hours of sleep every night. But, we all know occasionally that doesn’t happen, so here are 5 simple things you can do to provide a pick me up on a sluggish afternoon:
1. Make Every Meal a Balanced Meal
When you lack sleep, your body craves sugary foods to make up for the loss of serotonin and dopamine from the lack of sleep. Foods with fiber (whole grains), protein (lean poultry and legumes) and healthy fats (avocados and nuts) help to keep your blood sugar more balanced, and you more alert.
2. A Little Caffeine.
The Sleep Foundation states that up to 250mg (three 8-ounce cups of regular strength coffee) is okay on an average day. But be careful on how you time your coffee break, it takes five hours for half the caffeine to be eliminated. So, watch the nighttime caffeine or it could affect your nighttime slumber.
3. Get Into the Sun
Just 15 minutes basking or relaxing in the sun increases your Vitamin D level. Combined with Vitamin B (glass of milk is a great source) this helps to fight fatigue.
4. Midafternoon Catnap
Since you are an entrepreneur, you have flexibility, take advantage of that and grab a 20-minute catnap in the middle of the afternoon. It is natural for our bodies to hit an energy low between 1 and 4 pm. This short nap will not adversely affect your nighttime slumber.
Go for a hike, or just take the long walk to lunch. This will get your heart going and increase your energy level. Don’t over exert as this can make you feel fatigues. Even 30 push-ups or squats in your office will provide a great boost of energy.
Eating right and getting plenty of sleep are the basic daily things you should be doing to always feel your best. But when lack of sleep emerges, hopefully these tips will help you to have a more productive and balanced day.